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Athlete Date Sort Location Workout Name Description Results
Lauren Joens 06/27/2012 CrossFit Lake Mary None Work up to 1rm clean

then

4 RFT

5 power cleans

5 front squats

5 push jerks

115/155

rest 1min between rounds		 18m 00s
Performed as RX
Lauren Joens 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 243 reps
Workout Scaled
Lauren Joens 05/14/2012 CrossFit Lake Mary None Beast Mode Battle WOD#2

50 Hang Clean Buy in 65/95

every time bar touches the ground there is a 3 burpee penalty

then

4 rounds for time of

10 OHS 65/95

70m Shuttle run with 25/45# plate		 13m 17s
Performed as RX
Lauren Joens 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 13m 03s
Workout Scaled
Lauren Joens 05/04/2012 CrossFit Lake Mary Karen For time:
150 Wallball shots, 20 pound ball		 8m 11s
Workout Scaled
Lauren Joens 05/02/2012 CrossFit Lake Mary 2012 CrossFit Games Regional Event 2 For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)		 15m 48s
Workout Scaled
Lauren Joens 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps		 4 rounds 7 reps
Workout Scaled
Lauren Joens 04/24/2012 CrossFit Lake Mary None Wendler Back Squats

70% x 3

80% x 3

90% x 3

then

5 rounds for time of:

200m Run

50ft Walking Lunges

50ft Burpee Broad Jump		 10m 41s
Performed as RX
Lauren Joens 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 148 reps
Performed as RX
Lauren Joens 04/20/2012 CrossFit Lake Mary None 3 rounds for time

40 Hand Release Push=ups

30 Pull-ups

20 Lunges per leg		 22m 23s
Performed as RX
Lauren Joens 04/20/2012 CrossFit Lake Mary None 3 rounds for time

40 Hand Release Push=ups

30 Pull-ups

20 Lunges per leg		 20m 00s
Performed as RX
Lauren Joens 04/19/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5

75% x 5

85% x 5 or more

then

3 rounds for time of

25 Wall Ball 14/20

25 Burpees

25 BF Sit-ups

 11m 43s
Workout Scaled
Lauren Joens 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 33s
Performed as RX
Lauren Joens 04/12/2012 CrossFit Lake Mary None Wendler Week 4 Strict Press

40% for 5reps

50% for 5 reps

60% for 5 reps

Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up		 469 reps
Performed as RX
Lauren Joens 04/10/2012 CrossFit Lake Mary None Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 4m 15s
Workout Scaled
Lauren Joens 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 17m 39s
Performed as RX
Lauren Joens 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 7 reps
Performed as RX
Lauren Joens 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 12m 27s
Workout Scaled
Lauren Joens 03/23/2012 CrossFit Lake Mary CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 6 rounds 11 reps
Performed as RX
Lauren Joens 03/21/2012 CrossFit Lake Mary None Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups		 13m 33s
Performed as RX
Lauren Joens 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 4 rounds 0 reps
Performed as RX
Lauren Joens 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 43s
Performed as RX
Lauren Joens 03/14/2012 CrossFit Lake Mary None Snatch
2-2-2-2

then 12 AMRAP
400m Run
10 Power Snatches 65/95		 3 rounds 5 reps
Performed as RX
Lauren Joens 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 26m 46s
Performed as RX
Lauren Joens 03/09/2012 CrossFit Lake Mary None 21-18-15

Jump airsquat

Pull-up

KB Swings 16kg/24kg

Hollow rocks		 13m 33s
Workout Scaled